Plumbline Training boot camp:
warmup 2 rounds
backwards lunges
straight leg lifts (right leg, left leg)
high knees
tuck jumps
core 2 rounds/1 min each
crunches
ab twists going up and down on command
6 inches
50 push-ups
workout 3 rounds/1 min each station/AMRAP with 2 rest/active stations
heavy jump ropes
45lb bb snatch squats/OH squats /back to snatch squats
25lb db lunge squats/straddle hops w/ 25lb dumbells/back to lunge squats
power clean squats 25lb kettlebells
push-ups with your feet in rings/knees to elbows with your feet in the rings
So a few things today that helped me get a better workout. When I was doing the heavy jump ropes, I didn’t realize it then but I was letting the rope hit the ground each time – which actually makes it harder because I would imagine you are lifting & swinging the rope each time instead of just swinging it. So one of ladies, Lidia, clued me in and because of her, I was able to do a lot more reps. I have been doing those things for the longest time the WRONG way — so another example of there is always room to improve!
Michael also worked with me a bit on how I was doing the kettlebell power clean squats. I have mentioned before that I need to constantly work at my coordination. It seems I was just not given the gift of it being good — so we worked a bit on doing the kettlebell power clean squats so that I don’t hit those kbs on the sides of my arms anymore and can get into a squat in one swift move.
This session is a lot about coordination — Snatch Squats are all about doing it in one swift movement without any sort of press with your knees. That really takes concentration and coordination. I tend to think too much about what I am doing and don’t just let it flow…I can’t help it, I’m a thinker/processor — it takes time to change different aspects of how you see the world.. I am working at it every day.
During any session at Plumbline, we do push-ups. They are one of the best exercises you can do for overall strength and fitness training. I found this video about how to improve your push-ups, which may help some that find them really tough. Remember: The only way to improve your push-up is to do push-ups!
And you need no equipment and you can do them while you are watching TV!! No excuses right?